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Beetroot vs. Tomato juice — In-Depth Nutrition Comparison

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What are the main differences between Beetroot and Tomato juice?

  • Beetroot is richer in Folate, Manganese, Fiber, and Iron, yet Tomato juice is richer in Vitamin C, and Vitamin B1.
  • Tomato juice's daily need coverage for Vitamin C is 72% higher.
  • Beetroot has 7 times more Fiber than Tomato juice. Beetroot has 2.8g of Fiber, while Tomato juice has 0.4g.
  • Tomato juice contains less Sugar.

We used Beets, raw and Tomato juice, canned, without salt added types in this comparison.

Infographic

Beetroot vs Tomato juice infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +60%
Contains more Iron +105.1%
Contains more Magnesium +109.1%
Contains more Phosphorus +110.5%
Contains more Potassium +49.8%
Contains more Zinc +218.2%
Contains more Copper +78.6%
Contains more Manganese +383.8%
Contains more Selenium +40%
Contains less Sodium -87.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 15% 8% 9% 20% 2% 3% 14% 9% 3%
Contains more Calcium +60%
Contains more Iron +105.1%
Contains more Magnesium +109.1%
Contains more Phosphorus +110.5%
Contains more Potassium +49.8%
Contains more Zinc +218.2%
Contains more Copper +78.6%
Contains more Manganese +383.8%
Contains more Selenium +40%
Contains less Sodium -87.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Folate +445%
Contains more Vitamin A +1263.6%
Contains more Vitamin E +700%
Contains more Vitamin C +1330.6%
Contains more Vitamin B1 +222.6%
Contains more Vitamin B2 +95%
Contains more Vitamin B3 +101.5%
Contains more Choline +13.3%
Contains more Vitamin K +1050%
Equal in Vitamin B6 - 0.07
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 4% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 27% 7% 0% 234% 25% 18% 13% 0% 17% 15% 0% 4% 6%
Contains more Folate +445%
Contains more Vitamin A +1263.6%
Contains more Vitamin E +700%
Contains more Vitamin C +1330.6%
Contains more Vitamin B1 +222.6%
Contains more Vitamin B2 +95%
Contains more Vitamin B3 +101.5%
Contains more Choline +13.3%
Contains more Vitamin K +1050%
Equal in Vitamin B6 - 0.07

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +89.4%
Contains more Carbs +170.8%
Contains more Fats +70.6%
Equal in Water - 94.24
Equal in Other - 1.09
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
Contains more Protein +89.4%
Contains more Carbs +170.8%
Contains more Fats +70.6%
Equal in Water - 94.24
Equal in Other - 1.09

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +540%
Contains more Polyunsaturated fat +122.2%
Contains less Saturated Fat -29.6%
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
37% 10% 53%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.027 g
Contains more Monounsaturated Fat +540%
Contains more Polyunsaturated fat +122.2%
Contains less Saturated Fat -29.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beetroot Tomato juice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Beetroot Tomato juice Opinion
Net carbs 6.76g 3.13g Beetroot
Protein 1.61g 0.85g Beetroot
Fats 0.17g 0.29g Tomato juice
Carbs 9.56g 3.53g Beetroot
Calories 43kcal 17kcal Beetroot
Fructose 1.33g Tomato juice
Sugar 6.76g 2.58g Tomato juice
Fiber 2.8g 0.4g Beetroot
Calcium 16mg 10mg Beetroot
Iron 0.8mg 0.39mg Beetroot
Magnesium 23mg 11mg Beetroot
Phosphorus 40mg 19mg Beetroot
Potassium 325mg 217mg Beetroot
Sodium 78mg 10mg Tomato juice
Zinc 0.35mg 0.11mg Beetroot
Copper 0.075mg 0.042mg Beetroot
Manganese 0.329mg 0.068mg Beetroot
Selenium 0.7µg 0.5µg Beetroot
Vitamin A 33IU 450IU Tomato juice
Vitamin A RAE 2µg 23µg Tomato juice
Vitamin E 0.04mg 0.32mg Tomato juice
Vitamin C 4.9mg 70.1mg Tomato juice
Vitamin B1 0.031mg 0.1mg Tomato juice
Vitamin B2 0.04mg 0.078mg Tomato juice
Vitamin B3 0.334mg 0.673mg Tomato juice
Vitamin B5 0.155mg Beetroot
Vitamin B6 0.067mg 0.07mg Tomato juice
Folate 109µg 20µg Beetroot
Choline 6mg 6.8mg Tomato juice
Vitamin K 0.2µg 2.3µg Tomato juice
Tryptophan 0.019mg 0.006mg Beetroot
Threonine 0.047mg 0.026mg Beetroot
Isoleucine 0.048mg 0.017mg Beetroot
Leucine 0.068mg 0.024mg Beetroot
Lysine 0.058mg 0.026mg Beetroot
Methionine 0.018mg 0.005mg Beetroot
Phenylalanine 0.046mg 0.026mg Beetroot
Valine 0.056mg 0.017mg Beetroot
Histidine 0.021mg 0.014mg Beetroot
Saturated Fat 0.027g 0.019g Tomato juice
Monounsaturated Fat 0.032g 0.005g Beetroot
Polyunsaturated fat 0.06g 0.027g Beetroot
Omega-6 - Linoleic acid 0.022g Tomato juice
Omega-3 - ALA 0.005g Tomato juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Tomato juice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Beetroot
28%
Tomato juice
Minerals Daily Need Coverage Score
19%
Beetroot
8%
Tomato juice

Comparison summary

Which food is lower in Sugar?
Tomato juice
Tomato juice is lower in Sugar (difference - 4.18g)
Which food contains less Sodium?
Tomato juice
Tomato juice contains less Sodium (difference - 68mg)
Which food is lower in Saturated Fat?
Tomato juice
Tomato juice is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Tomato juice
Tomato juice is lower in glycemic index (difference - 33)
Which food is cheaper?
Tomato juice
Tomato juice is cheaper (difference - $0.5)
Which food is richer in vitamins?
Tomato juice
Tomato juice is relatively richer in vitamins
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients
  2. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.